12/19/2013

12/19

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Front Squat
3@65
3@80
3@85
3@90

alt sets with

Shoulder Press - remember to up your max for the % work 5-10
5@75
5@80
5@85

3rds
Run 400M
Front Rack Hold for 2 Min
15 Pullups
20 Box Jumps
A)135/95
B)115/75
C)95/55
*every drop of bar bf time runs out earns 5 burpees

AAB

10 rds
5 C2B
1 BMU
2 Cleans 75-85%
rest 30 seconds